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The Semen Retention Timeline: What to Expect & When (+ GOD Mode)

Semen retention timeline

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Semen retention has become very popular over the last few years. And for good reason, it sort of gave me superpowers.

But when guys first get into it they often hit me up and ask:

Josh, what is the semen retention timeline? When will I feel the amazing results?!”

It’s a great question.

The semen retention timeline is different for everyone, but it does generally follow a predictable path.

I am a licensed behavioral therapist who specializes in online porn.In this article I’ll break down that path so you will know exactly what to expect on your semen retention journey.
Josh Hudson
Licensed behavioral Therapist | menprovement

Let’s get into it.

key takeaways

  • Semen retention done right turns sexual energy into supercharged life juice.
  • Survive the dreaded flatline and you’ll feel like a laser-focused happiness machine.
  • Retaining your soldiers doesn’t mean no sex; it’s all about the ride, not the finish.

What is The Semen Retention Timeline?

The Semen Retention Timeline shows the changes people might feel when they stop ejaculating. This can includes feeling more energetic, focused, and generally better. People say they start noticing these benefits after a few weeks or months of not ejaculating

Clearing the Fog: NoFap vs. Semen Retention

semen retention energy

Before we cannonball into the pool of semen retention, let’s clear the fog. NoFap and practicing semen retention aren’t the same bros.


NoFap’s the guy avoiding solo pleasure and porn but still enjoys good times in the sheets.

Nofap is actually a community of men who aim to toss porn addiction into the trash.

A lot of my clients reported Nofap helped them wave bye-bye to sexual dysfunction – erectile dysfunction included.
Josh Hudson
Licensed behavioral Therapist | menprovement
Nofap community logo

Learn More >>> NoFap Explained.
Learn More >>> The Complete NoFap Timeline.

Semen Retention

But semen retention? It’s about keeping your juices in check, even while getting frisky. 😉

With semen retention, it’s like hitting the gym for your libido, working out that sexual energy into a power that redefines you.

That’s where semen retention benefits strut in.

A big misconception of semen retention is that you can not have sex or masturbate.

This is far from true.
Josh Hudson
Licensed behavioral Therapist | menprovement

You just can not ejaculate…

Comparison Table

Criteria  Semen Retention NoFap
Avoids Ejaculation ✔️ ✖️
Avoids Masturbation ✖️ ✔️
Avoids Pornography ✔️ ✔️
Focuses on Retaining Sexual Energy ✔️ ✖️
Aims to Improve Sexual Function ✖️ ✔️

Semen Retention Benefits Timeline

That brings us to the semen retention timeline.

It’s good to know that there’s not just one semen retention timeline – it’s like choose-your-own-adventure.

Two paths exist:

  • 1 If you do it right
  • 1 if you do it wrong

Semen retention timeline: if you do it wrong

I’ve made a great semen retention chart that clearly explain how it will look like if you do it the wrong way. 👇🏼

You don’t ejaculate, but you don’t transmute the sexual energy.

The timeline is as follows:

Day 0-7: The Initial Commitment

You’ve hopped onto the semen retention train, and you’re all aboard holding back the big wave. One week in, you’re feeling the semen retention benefits already.

The positive vibes are creeping in.

Day 7-14: The Storm Hits

Around the bend, though, there’s a storm brewing.

You’re dealing with a pent-up volcano of sexual energy that’s ready to burst. Insomnia becomes your unwelcome bedfellow, and irritation, your constant companion.

Day 21+: The Breaking Point

Finally, you’re on the brink. The volcano erupts! Either you find yourself stuck in a porn addiction loop, or you’re shooting off rockets with your partner.

So what went wrong here?

Semen retention mistake #1

sexual energy

You’ve been practicing semen retention, but all that sexual energy isn’t going anywhere…

Think of it as being in a nightclub without any tunes. To ace semen retention, you’ve got to convert this sexual power into life force energy.

We’ve got a class for that. 👇🏼

life Force Mastery
  • Quit Porn Effortlessly – No Willpower, No Therapy
  • Transform Urges – Channel Porn Cravings into UNLIMITED energy
  • Confidence & Drive – Boost Confidence and Motivation

Without that knowledge, you’re just a horny time bomb, waiting to explode. It’s like trying to hold back a river with a toothpick dam, ain’t gonna work.

Semen retention mistake #2:

a man trying not to watch porn

Some dudes online are spreading this idea that semen retention is synonymous with avoiding all sexual stimuli – couldn’t be further from the truth.

You’re retaining, not abstaining.
Josh Hudson
Licensed behavioral Therapist | menprovement

The ancient Taoist masters, the gurus of semen retention for centuries, were crystal clear about the integral role sex played in the practice.

I’ll even argue that the true power of semen retention is the ability to have sex without ejaculating.

Just imagine it… Your partner will probably think you are a god.
Josh Hudson
Licensed behavioral Therapist | menprovement

So semen retention isn’t about dodging sex, it’s about cultivating your sexual energy, drawing it up your spine, and using it to feel fantastic, generate wealth, and practically levitate.

Abstinence is another game entirely.

And don’t get me started on the mix-up between orgasm and ejaculation – they’re not joined at the hip. With the right practice, you can uncouple the two and elevate your sex game to another level.

Now, let’s move on to the timeline of proper semen retention.

Semen retention timeline: if you do it right

So let’s talk about the semen retention timeline when you do it right. 👇🏼

But know, that you must know how to transmute your sexual energy into lifeforce energy to experience the health benefits I am about to share.

If you don’t know how to do that (most people don’t, we’re not exactly taught that in high school) then we’ve got an amazing 12-part HD video course on Menprovement X called Lifeforce Mastery which will teach you exactly how to do it.
Josh Hudson
Licensed behavioral Therapist | menprovement

You’ll also learn how to stop your porn addiction as transmuting sexual energy is a key aspect in overcoming urges to watch porn.


Let’s assume you are doing everything right.

You’re having lots of sex (but staying away from porn), creating lots of sexual energy, and then you are transmuting that sexual energy into life force energy with the right exercises.

You’re semen retention timeline will look something like this:

Day 1-7: Initial Test of Strength

The first week is the hardest, and most men don’t get past it.

The first time you have great sex with your wife or GF, and then try not to cum at the end will be insanely difficult. You will try to convince yourself of every reason why it’s a great idea, because well let’s be honest – it feels amazing.

If you are able to withhold your semen (well done sir), then the blue balls won’t be far away.

Also Read >>> Our Secret Technique To Lasting Longer In Bed.

The first few times you have sex and don’t cum, the blue balls are intense. I won’t lie.

You just have to endure this, and after 1-2 times it will stop happening. The sexual transmutation exercises really help as well since all that energy is stuck there.

This week is when a lot of guys turn towards porn.

If you have a mild porn addiction (who doesn’t) then I recommend getting a porn blocker like Covenant Eyes (discount link below).

Porn blockers to make it impossible to watch porn.

Or else you will be going head to head with your urges for a week…and they usually win…

If you get to day 7 then the next twist comes.

Multiple studies have shown that after 7 days of not ejaculating you get a HUGE surge in testosterone levels.

Here’s the study and I quote:

“The authors found that the fluctuations of testosterone levels from the 2nd to 5th day of abstinence were minimal. On the 7th day of abstinence, however, a clear peak of serum testosterone appeared, reaching 145.7% of the baseline.”1

That surge in testosterone is going to make you feel like a FUCKING animal!

That surge in testosterone is going to make you feel like an animal!
Josh Hudson
Licensed behavioral Therapist | menprovement

But that may come with increased aggression, agitation & yes – increased sexual arousal.

So be very careful during this time because you’re going to want to rip every girls clothes off and have sex with anything that moves, for lack of better words.

Day 7-14: Stabilizing the Wave

Stage 2 of the semen retention timeline gets much easier.

After a few days, your testosterone levels will come back down a bit and stabilize. The blue balls should be gone, and you should start to get some flow going.

Some benefits you may feel are:

  • Your energy levels will be high and smooth
  • You won’t have to sleep as much
  • You will have incredible focus and mental cognition as your dopamine levels will have balanced out a lot from not watching porn or ejaculating
  • Improved physical health (A healthy glow in your skin)
  • Increased endurance, both mental and physical

Day 14-60: The Dreaded Flatline

Later in the semen retention timeline, after a few weeks away from porn and ejaculation, can often bring what people call a flatline.

This is one of the hardest stages of semen retention.

There is no set time for this, but a lot of people feel it along the way. The flatline is when you lose your sexual desire and just feel, well,


I hypothesize that this is due to the drop in dopamine from constant ejaculation, porn use, and sexual binging.
Josh Hudson
Licensed behavioral Therapist | menprovement

Porn floods your brain with dopamine, desensitizing your dopamine receptors and causing them to down-regulate to come back to homeostasis.2

When you quit porn or frequent masturbation, then your dopamine comes back down to normal levels – but the dopamine receptors are still down-regulated and have to adjust to the new normal.

This lag between when the dopamine stabilizes and how long it takes the dopamine receptors to up-regulate is what I believe to be the flatline often spoken about in the NoFap and semen retention timelines.

And it sucks.
Josh Hudson
Licensed behavioral Therapist | menprovement

You’re essentially running with not enough dopamine. Your motivation is gone, you aren’t horny at all, you feel depressed – BUT, it will pass.

And when it does, the magic happens.

Just keep going.

How Long does The Flatline Last?

The flatline can last one to two weeks, depending on the person. It is important to remember that the flatline will end.

Your dopamine receptors will regulate and this is a very, very good thing.

Day 60-90: the Pinnacle of Benefits (GOD Mode)

A man gaining super powers

After 90 days semen retention you’ve got that sexual energy—supercharged by your commitment to practice semen retention—flowing through you like a high-speed river.

It’s a total game-changer. I’m talking about benefits such as

  • Focus like a hawk
  • Strength like a bear
  • And charisma that’ll have folks asking, “What’s his secret?”
Semen retention timeline meme

But guess what? We’re just getting warmed up.

As you keep beating that pesky porn addiction, you’re also tuning up your dopamine sensitivity.

Imagine it like restoring an old, beat-up car to its former showroom glory. Post-flatline, your dopamine receptors are as good as new—sensitive, responsive, and revved-up.

What does this mean in practical terms? Let me break it down.

All those simple joys in life—your bonds with loved ones, a roll in the hay, quality time with the fam—they’re gonna hit different, in the best way possible. They’re producing dopamine responses that are now felt way more intensely than before.

Josh’s note

If you’re worrying about stuff like premature ejaculation or prostate cancer, let me tell you, maintaining sexual activity is key and it’s a myth that semen retention isn’t healthy. We’re aiming for balance here, not extremes.

Because you are more sensitive to dopamine now:

  • Sex will feel amazing
  • You will have a deep sense of well being
  • You will enjoy the little things in life much more
  • You will be happier and more content
  • You will be laser-focused and extremely motivated
Stay in this stage of the semen retention timeline for as long as you want. But there is also a next sperm retention level that you can move to if you wish.
Josh Hudson
Licensed behavioral Therapist | menprovement

Day 90+: Maintaining Balance and Continual Growth

At this point in your sperm retention journey, your brain will be balanced and you can start to ejaculate once in a while retaining all the benefits of semen retention, and without sliding back into old habits or in-balances.

Some people choose to retain their semen for years.

Some choose to ejaculate once a month. Other once a week. That is completely up to you.

The Taoists have some guidelines for ejaculation, based on age and other factors – where you can ejaculate at a certain frequency without it draining your vital life force energy too much.

From 1Vigor.com:

One Tao theorist suggests ejaculation frequency should be regulated according to the seasons with recommended ejaculations (i) during spring of no more than every 3 days, (ii) twice a month in summer and fall, and (iii) not at all during the cold of winter.3

Another Tao theorist more recommends robust men may have more ejaculations than other men but recommends ejaculation control and restrained frequency for both.

Another Tao theorist recommends ejaculation based upon the frequency of intercourse rather than day intervals with ejaculation only 2 or 3 times in 10.

The most respected of Tao theorist, Sun Simiao, recommends ejaculation no more than once every 20 days for men over 50 and no more than once every 100 days for men over 60.

All in all, what matters is that at this point in your semen retention timeline you choose to ejaculate at a frequency where you retain all the amazing benefits you feel.

So What Have we Learned

The semen retention timeline will differ for everyone, but this is a general outline which will give you a pretty good idea about what to expect and when.

I really hope you guys practice semen retention. It is so powerful.

If you do, remember you’ve got to learn how to recycle and transmute that raw sexual energy. Consider our Lifeforce Mastery Program on Menprovement X. It’s a solid program and comes with 3 amazing bonuses that will help you take your life to the next level.

That’s it for now guys and feel free to ask me any questions. Peace.


  • Improved mood and reduced anxiety
  • Increased focus and mental clarity
  • Enhanced self-control and discipline
  • Heightened sexual desire and overall libido
  • Reduction in symptoms of erectile dysfunction

At this stage, your sexual energy is at a peak, and your body has adjusted to retaining semen. You may notice increased physical stamina, clearer thinking, and greater emotional balance.

Yes, practicing semen retention can be beneficial if done correctly. However, it’s important to balance semen retention with healthy sexual activity. The key is moderation and understanding your body’s needs.

After three weeks, you may notice heightened senses, increased motivation, and even more energy. The act of semen retention can also contribute to improved self-confidence.

Seven days without ejaculating, testosterone levels can spike, leading to increased energy, assertiveness, and desire. You might also start to see improvements in focus and concentration.

Two weeks into semen retention, you might experience an even higher drive to pursue your goals. Additionally, you could see enhanced mental clarity and a sense of overall well-being.


  1. Jiang, M., Jiang, X., Zou, Q., & Shen, J. (2003). RETRACTED ARTICLE: A research on the relationship between ejaculation and serum testosterone level in men. Journal of Zhejiang University-SCIENCE A, 4(2), 236–240. ↩︎
  2. Love, T., Laier, C., Brand, M., Hatch, L., & Hajela, R. (2015b). Neuroscience of Internet Pornography Addiction: A Review and update. Behavioral Sciences, 5(3), 388–433. ↩︎
  3. Ejaculation Frequency for Optimum Men’s Health by Ralph Teller on 1Vigor. 1vigor. ↩︎

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